Kurt Weidner Training Log

Monday 9/8
Wide Grip Pronated Lat Pull Down: 160×10,200×10,250×12,250×12,250×12,250×12

HS One Arm Seated Row: 3plx10,4plx10,4plx10,3plx20

Seated Alt D-Bell Curls: 55’sx8,6,6

T-Bar Rows: 4plx12,5plx10,5plx10,5plx10,5plx10,4plx20

Lying Hammer Cable Curls: 100×10,10,10

Underhand Pull-ups: 10,10,10,10

Reverse Flys on Pec Deck: 175×10,160×10,160×10,130×15,130×15

Shrugs w/ Dead Squat Bar: 330×15,15,15,15

Rope Pull Downs: 140×10,10,10

Stiff Arm Lat Pulls: 100×12,10,10
 
Tuesday 9/9
Back Extension with Barbell across back: 3 x10
Barbell Pause Squats: 135x5,225x5,275x3,315x5,355x5,385x5,405x3,315x12,3 15x8,315x6
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Leg Press:8plx20,12plx20,20,20,20
Standing Calf Raises on York Squat Machine: 10x12,12plx10,12plx10,12plx10,12plx10,10plx12

Superset:
HS Unilateral Kneeling Leg Curl: 105x12,12,12,12
Cybex Leg Extension: 210x12,12,12,12
Seated Calf Raises: 135x20,20,20,20

Prowler: 4 sets with 400 lbs on sled
 
Wed 9/10/14
Superset
Incline D-Bell Press: 30’sx10,50’sx10,75’sx10,100’sx17,100’sx12,100’sx10,100’sx9,75’sx15
Incline Sit-ups: 15,15,15

Bar Curls: 110x16,14,10

Weighted Dips: 45 x20,20,20,20

Superset:
HS Incline (6 second descents): 6plx6,5,5,5
Hanging Leg Raises: 12,12,12

Cable Flys:120x12,11,10,12

Cable Crunches: 100x20,20,20

Tricep Rope Pushdown75x15,16,16

Cable Upright Rows: 120x20,20,20

Precor Preacher Curl Machine: 130x10,8,10
Precor Lateral Raise:100x12,12,12
 
Thursday
Conditioning workout: Started with about 8 rounds of prowler sprints supersetted with standing calf raises and crunches, then did 5 rounds of calf raises on leg press supersetted with 30 second sprints on the bike (resistance level 15), finished with 5 hill sprints outside (didn’t do more because I was having an issue with my inner thigh on my left leg.

Friday
Deadlifts w/ Dead Squat Bar: 150x10,240x5,330x5,420x5,510x10,520x8,530x5,420x15,330x20
Close Grip Pull Downs: 220x10,10,10,10
Unilateral H-Squat: 4plx10,6plx10,10,10
Seated Calf Raises: 3 plates x 15,15,15,15
Box Squats (pauses): 135x5,225x5,315x5,315x5,315x5,315x5,225x10
Glute Ham Developer: 25 x12,10,9
Prowler push/row: 4 sets w/ 320
 
JudgementDay said:
Amazing lifts! Been following your vids on youtube.
Click to expand...

Thanks! Strength is coming along, slowly but surely. I'm promoting an event called the Fitness Challenge on November 22nd in my gym to raise money for animals. This will be the 4th time i've promoted the event. Basically people choose their event and their weight and then get incentive based sponsors. I am going to do squats and sumo deadlifts (still deciding on weight for both)...I will get people to pledge an amount per rep, so the more reps I get, the more $ we raise. Last year I think we raised around $7,000 for the local humane society and in 2012 we raised almost $11,000. My goal is to have those 2 lifts at my all time best for this event this year, so I can really crush it and raise a lot of money to help out the animals. I will be posting info about this on my FB page soon.
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Saturday 9/13/14
HS Shoulder Press: 2plx15,4plx10,6plx11,6plx9,6plx9,6plx7,4plx22

Superset:
Behind the Back Lateral Cable Raises: 30x15,35x15,40x10,35x12,30x15
Cable Crunches on bosu: 100x20,20,20

Pull-ups: 20,15,12

Standing Military Press: 95x5,135x8,135x6,135x6

BFR: Curls w/ bar 4 sets

Weighted Dips: 45 x30, 90x12,135x5,90x12,45x22

Superset:
One Arm Lateral D-Bell Raises: 35x15,15,15
Incline sit-ups: 15,15,15

BFR: Superset Tricep Rope Pushdown with D-Bells Curls, 4 sets

Cable Upright Rows: 4 sets

Push-ups w/ feet elevated & hand on d-bells: 40,25,20
 
animal16 said:
Thanks! Strength is coming along, slowly but surely. I'm promoting an event called the Fitness Challenge on November 22nd in my gym to raise money for animals. This will be the 4th time i've promoted the event. Basically people choose their event and their weight and then get incentive based sponsors. I am going to do squats and sumo deadlifts (still deciding on weight for both)...I will get people to pledge an amount per rep, so the more reps I get, the more $ we raise. Last year I think we raised around $7,000 for the local humane society and in 2012 we raised almost $11,000. My goal is to have those 2 lifts at my all time best for this event this year, so I can really crush it and raise a lot of money to help out the animals. I will be posting info about this on my FB page soon.
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That is awesome! Really great to hear, I just liked your facebook page, hopefully you post vids up of the event too :)
 
Monday 9/15/14
One Arm Lat Pull Down: 70x5,100x5,130x5,150x5,150x5,150x5130x8
One Arm D-Bell Row: 120x5,170x5,170x5,170x5
Weighted Underhand Pull-ups: 45x5,70x5,70x5,70x5,45x7
Wide Grip Pronated Lat Pull Down: 220x12,240x10,240x10,220x12
Lying Hammer Cable Curls: 100x10,10,10,10
One Arm HS Hi Row: 4plx10,5plx10,5plx10,5plx10
BFR Curls with D-Bells: 4 sets w/ 30’s
Reverse band Flys: 4 sets
 
Tuesday 9/16/14
Back Extension with Barbell across back: 3 x 10
Squats: 135x5,185x5,225x5,275x3,315x3,365x3,405x3,425x3,44 5x3,455x2,365x15,315x20
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Superset:
HS Prone Leg Curl: 100x10,110x7,110x7,100x8
Standing Calf Raises on SM: 4plx12,6plx12,6plx12,6plx12,6plx12,4plx20,4plx20,4 plx20

Superset:
Cybex Leg Ext: 210x15,230x12,250x10
Seated Calf Raises: 135x20,20,20

BFR: Leg Extension 4 sets

Leg Press: 8plx20,12plx20,14plx10,16plx10,10plx50

Superset:
Prowler: 400 3 sets, Standing Calf Raises on York Squat Machine: 10plx10 x 3 sets, GHD 25 x10 x 3 sets
 
Wednesday 9/17/14
Superset:
HS Super Incline 5 sets with Band Tension, 5 reps slow descents
V-ups/Torso twists using 35 lb plate 3 sets x 12/12

Superset:
Incline D-Bell Flys: 75’s x12,12,12,12
Incline Sit-ups: 15,15,15

Bar Curls: 110x5,130x11,140x6,140x6,110x15
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Weighted Dips: 45x5,90x5,135x7,135x7,90x13,45x20
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Superset:
Cable Flys: 130x12,130x10,120x12
Hanging Leg Raises: 12,12,12

BFR: superset Tricep Rope pushdowns with D-Bell Curls 4 sets

30 push-up with feet elevated, hand s on d-bells
 
Thursday, Sept 18
Conditioning Workout: 12 min intervals on Precor Elliptical, alternating between 1 min moderate incline 20, level 10 resistance and then 30 second sprint intervals at level 16 resistance at 20 incline. Followed this up with about 8 round of prowler sprints superset with standing calf raises and crunches, did some more calf raises on leg press after that.

Friday, Sept 19
I did not log my workout…I was too f***ing angry to write anything down that day!

Saturday, Sept 20
Superset:
OH Seated D-Bell Press: 30’s15,50’sx5,75’sx5,100’sx5,107’sx5,112.6’sx5,112 .6’sx4,107’sx5
Incline Sit-ups: 15,15,15
Superset:
Seated Lateral Raises: 30’sx15,40’sx15,50’sx10,50’sx8,drop:40’sx16>30’sx1 6>20’sx16
Leg Raises on incline: 3 x 15
Superset:
Lying Hammer Cable Curls: 100x12,110x9,120x6,120x6,100x15
Hanging Leg Raises: 3 x 12

Standing Mil Press: 135x8,6,5

Dips: 50

Precor Lateral Raise: 100x16,130x10,130x8,100x15

Underhand Pull-ups: 45 lbs x 7,7,7 bdywtx16

BFR: Tricep Rope Pushdown superset w/ D-Bell Curls

Monday Sept 22
Medium Grip Pull Downs: 150x10,200x10,220x10,240x10,260x10,280x10,300x10,3 25x5,300x8,260x16
Standing Cable Rows: stack x 15,15,15,15
Close Grip Pull Downs: 220x12,10,10,10
HS DY Row:6plx12,8plx6,8plx6,6plx15
Alt D-Bell Curls: 65’sx10,65’sx6, drop65’sx6>50’sx6>35’sx6

Superset:
Stiff Arm Lat Pulls: 100x15,15,10,10
Reverse Band Flys:15,10,10,10

BFR: Cable Curls 4 sets

Precor Lat Pull Down 3 sets

Precor Seated Row 3 sets
 
Wah you seriously destroy the weight room aha, just heavy ass weight, killer intensity. Keep up the good work!
 
Quick Update, I took a little break from logging my workouts, but overall things remain the same. I wrote my workouts down this week, but did not log them online. I will resume with logging soon. Had a minor lower back issue starting a couple weeks ago...SI got out of alignment, which obviously affected squats and deads, but i've still been able to get good workouts...just had to modify things. Seem to be back on track...yesterday I was able to hit 585 lbs for 4 reps on Sumo deads. Felt pretty good, so I think the alignment issue is fixed and i've gotten the muscles in my upper glutes to loosen up a little. My gluteus medius on both sides had gotten ridiculously tight, impairing my power to some degree. After plenty of stretching and rolling, they're getting better.

Here is the most recent piece I wrote for my blog:
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I also now have a blog on Core's website:
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Took a little break from logging workouts, but decided to resume doing so today

Monday's Back, Traps, Biceps, Rear Delts Workout

Medium Grip Neutral Pull Downs: 160x10,200x10,240x10,280x10,280x10,280x10,280x10,240x16

One Arm Seated Cable Row: 140x12,150x12,160x12,160x12

Lying Hammer Cable Curls: 100x10,10,10,10

Cable Pullovers: 150x15,180x10,180x10,180x10

Underhand Pull Downs: 200x12,240x12,260x6,240x8,220x12

Reverse Cable Flys (rear delts): 80x16,90x12,100x8,80x16

Alt. D-Bell Curls: 65'sx9,6,6, 55'sx10

Isolated T-Bar Row (with chest pad): 115x10,10,10 90x12

Battle Ropes: 5 x 25
 
10/21 Tuesday
Superset:
Unilateral H-Squat:2plx12,4plx12,6plx12,8plx8,8plx6,6plx16
HS Unilateral Kneeling Leg Curl: 35x12,70x12,105x12,120x8,125x8,105x12

Superset:
Leg Press:6plx20,10plx20,12plx20,14plx15,16plx10,10plx50
Standing Calf Raises on York Squat Machine: 8plx15,10plx12,12plx10,10,10,10

Superset:
Cybex Leg Extension: 210x15,250x8,230x10,210x12,170x16
Seated Calf Raises: 160x12, 135x20,20,20,20

Squats: 135x5,185x5,225x5,275x5,315x12,315x12,315x12,315x12,225x20

Prowler: 320,400,400,400

10/22 Wednesday
Incline D-Bell Press: 35’sx10,50’sx10,75’sx5,100’sx5,112.6’s x 5, 117.2’s x 5, 123’s x 5, 127’s x 5, 123’s x5, 117.2’s x 5, 112.6’s x 7

Superset:
Cable Flys: 120x15,130x12,140x6,130x8,120x12,100x20
Hanging Leg Raises: 12,12,12

Superset:
One Arm Lateral Cable Raise: 50x20,60x20,70x15,60x20,50x30
Cable Crunches: 120x12,12,12

Weighted Dips: 45x5,90x5,135x5,135x5,135x5,135x5,45x25

Superset:
Bar Curls: 110x15,12,10
Push-ups with feet elevated, hands on d-bells:20,20,20

Tricep Rope Pushdown: 70x20,16,16
 
animal16 said:
Took a little break from logging workouts, but decided to resume doing so today

Monday's Back, Traps, Biceps, Rear Delts Workout

Medium Grip Neutral Pull Downs: 160x10,200x10,240x10,280x10,280x10,280x10,280x10,240x16

One Arm Seated Cable Row: 140x12,150x12,160x12,160x12

Lying Hammer Cable Curls: 100x10,10,10,10

Cable Pullovers: 150x15,180x10,180x10,180x10

Underhand Pull Downs: 200x12,240x12,260x6,240x8,220x12

Reverse Cable Flys (rear delts): 80x16,90x12,100x8,80x16

Alt. D-Bell Curls: 65'sx9,6,6, 55'sx10

Isolated T-Bar Row (with chest pad): 115x10,10,10 90x12

Battle Ropes: 5 x 25
Click to expand...

How long does a workout like this take?
 
I did not record friday or saturday's workout, because I was in a transition phase for a new split

Monday 10/27

Seated OH D-Bell Press: 35'sx10,55's10,78'sx5,107'sx5,112.6'sx5,112.6'sx3,107'sx5,78'sx15

Superset:

One Arm Lateral Cable Raises: 50x20,60x2070x15,60x20,50x30

Cable Crunches: 120x12,12,12

Alt D-Bell Curls: 65'sx10,75'sx5,75'x5,65'sx7

Weighted Dips: 90x16,12,11,10

Alt Front Raises: 35'sx10,10

HS Incline with Band Tension: 6,5,5

Tricep Rope Pushdown: 75x20,15,12

HS Shoulder Press: 2plates per side x 20

Superset:

Battle Ropes: 25,25,25,25

Push-ups w/ feet elevated hands on d-bells: 25,20,16,14
 
JudgementDay said:
Squats gotta feel heavy after all those supersets!
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At that point in the workout you don't feel much, so it's not too bad. I used to always squat at the end of the workout. I did it on purpose this day, because I had been having lower back issues...by pre exhausting my legs with everything else I was able to make 315 for 4 sets of 12 a challenge and I didn't have to overload my lower back
 
animal16 said:
At that point in the workout you don't feel much, so it's not too bad. I used to always squat at the end of the workout. I did it on purpose this day, because I had been having lower back issues...by pre exhausting my legs with everything else I was able to make 315 for 4 sets of 12 a challenge and I didn't have to overload my lower back
Click to expand...

Great idea to avoid the lower back yet still get an amazing workout with pre exhausting.

Still using the same Core products or switched anything up with that stack?
 
Tuesday 10/28 Leg Workout

Abductor 120x15,160x15,190x12

Adductor 150x15,200x15,250x15

Back Extension with Barbell: 3 x 10

Squats: 135x5,185x5,225x5,275x5,315x5,355x5,385x5,405x5,425x5,355x15,315x16

Standing Calf Raises on York Squat Machine: 10plx12, 12plx10,10,10,10,10,10


Superset:

HS Prone Leg Curl: 100x11,10,8,8

Leg Extension: 190x20,16,12,12

Seated Calf Raises: 135x20,20,20,20



Barbell Step ups: 135x6,6,6

Prowler: 320,400,450,450
 
JudgementDay said:
Great idea to avoid the lower back yet still get an amazing workout with pre exhausting.

Still using the same Core products or switched anything up with that stack?
Click to expand...

I took a break for several weeks from the Core Hard and Alpha and then start them back up a few week ago. I'm doing a full 8 weeks this time of the 2 leading up to the Fitness Challenge, then i'm going to back off supps for awhile. Been playing around with different preworkout stacks...I was using Core Burn + AMP Citrate + Yohimbine and I really liked that combo. The last couple days i stacked Core Fury with AMP Citrate and I liked that as well. Been using a lot of the Core commodities pre and during workout (beta alanine, glutamine, agmatine sulfate, acetyl l carnitine, HMB and taurine) + Core PWO and creatine after workout
 
Superset:

Medium Grip Pull Downs: 140x10,180x10,220x10,240x15,260x12,280x10,280x10,2 40x20

Hanging Leg Raises: 12,12,12


T-Bar Rows: 4plx12,5plx12,12,12,12,12

HS One Arm Hi Row: 4plx12,12,12,12

Superset:

Lying Hammer Cable Curls: 100x10,10,10,10

Cable Crunches:120x12,12,12


Stiff Arm Lat Pulls: 100x12,12,12

Cable Woodchops: 3 x 12

Reverse Band Flys: 3 x 12
 
animal16 said:
I took a break for several weeks from the Core Hard and Alpha and then start them back up a few week ago. I'm doing a full 8 weeks this time of the 2 leading up to the Fitness Challenge, then i'm going to back off supps for awhile. Been playing around with different preworkout stacks...I was using Core Burn + AMP Citrate + Yohimbine and I really liked that combo. The last couple days i stacked Core Fury with AMP Citrate and I liked that as well. Been using a lot of the Core commodities pre and during workout (beta alanine, glutamine, agmatine sulfate, acetyl l carnitine, HMB and taurine) + Core PWO and creatine after workout
Click to expand...

Nice! 8 weeks should be awesome. I have yet to stacking AMP Citrate with Core Fury, sounds like a good idea, I'll have to give that a go!
 
10/31 Workout
Incline D-Bell Press: 40’sx10,60’sx10,80’sx5,100’sx5,107’sx5,112.6’sx5, 117’sx5,123’sx5,123’sx5,117’sx5,112.6’sx5,107’sx8

Superset:
HS Super Incline:2plx5,4plx5,6plx8,7,7, 4plx20
Hanging Leg Raises: 12,12,12

Cable Curls: 160x10,200x10,200x10,200x10,120x20

Weighted Dips: 45x20,20,20

Seated Lateral Raises:30’sx20,20,20,20

Superset:
Cable Flys: 120x15,11,10,10
Cable Crunches:120x12,12,12

Tricep Rope Pushdown: 75x20,15,15

Push-ups w/ feet elevated (hands on d-bells): 25,20,20

Saturday 11/1
I did not write down sets or weights, but here’s what I did
Sumo Deads, Box Squats, Close Grip Pull Downs, Standing and Seated Calf Raises, SLDL,Unilateral H-Squat, HS DY Row

I will be taking a break from Sumo deads, because they have not been feeling good. I’ve been having issues with my medial glutes being excessively tight and it’s affecting my power on deads. Squats seem fine, but I’ll probably stick with SLDLs for awhile instead of sumo.

Another note: My schedule has changed significantly and so I’m now working out at 5:30am during the week.

Monday 11/3/14
Superset:
HS Shoulder Press: 2plx15,4plx15,6plx10,8,7, 4plx24
Hanging Leg Raises: 12,12,12

Precor Preacher Curl Machine:100x10,130x10,145x8,160x5,130x8,100x12

Superset:
Behind Back Lateral Cable Raises: 30x15,35x15,40x12,45x10,50x6,35x12
Cable Crunches: 120x12,12,12

Underhand Pull-ups:20,15,12

Weighted Dips: 90x16,14,12,12

Alternate D-Bell Curls:65’sx10,8,7

Standing Military Press:135x8,7,5

Tricep Rope Pushdown: 75x20,16,12

Superset:
Battle Ropes: 4 x 25
Push-ups (feet elevated, hands on d-bells):25,20,20,20
 
Tuesday 11/4 Leg Workout (5:15am)

Back Extension with Barbell across back 3 x 10

Squats: 135x5,185x5,225x5,275x5,315x5,365x5,385x5,405x5,42 5x5,365x11,315x16

Superset:
Leg Press: 6plx20,10plx20,12plx20,14plx15,10plx20
Standing CR: 10plx10,12plx10,12plx10,12plx10,12plx10



Giant Set:
Prowler:320,400,500,500
HS Prone Leg Curl:100x8,8,8,8
Leg Ext:210x12,12,12 170x12
Seated Calf Raises: 135x20,20,20,20
 
Wed 11/5

Superset:
Medium Grip Pull Downs: 140×10,180×10,220×10,240×10,260×10,280×10,280×10,2 80×10,240×20
Hanging Leg Raises: 12,12,12

Superset:
HS DY Row: 6plx12,12,12,12
Cable Crunches: 120×15,15,15

Precor Lat Pull Down Machine:205×12,220×10,220×8,175×15

Nautilus T-Bar Row: 2plx15,3plx12,12,12,12

Superset:
HS Seated Shrug:6plx20,8plx12,12,12
Cable Woodchops: 3 x12

Superset:
Rope Pull Downs: 140×15,160×10,160×10
Lying Cable Hammer Curls: 8012,12,12

Reverse Band Flys: 3 x 15

Battle Ropes: 4 x 30
 
Thursday: (conditioning workout)
15 min HIIT on Elliptical, alternating between 1 min moderate interval, level 10 resistance 20 incline (precor) and 30 second sprint intervals 20 incline and level 16 resistance. Followed this up with a 5 sets of prowler sprints supersetted with Calf Raises and crunches

Friday 11/7
Superset:
HS Incline: 3plates per side x 22,15,15,15,13,12,10,10,10
Hanging Leg Raises: 12,12,12

Superset:
Incline D-Bell Flys: 65’s x 15,16,15,15
Incline Sit-ups:15,15,15

Dips: 45 x20,15,15

Superset:
Cable Flys: 120x12,12,12,12
Cable Crunches:120x15,15,15

Precor Lateral Raise: 100x15,115,x11,115,x10,100x12

Tricep Pushdown:100x20,15,12

Reverse Tricep Pushdown: 70x20,80x12,80x12

Saturday 11/8/14
Alternating Sets
12” Box Squats (pause) 135x5, 185x5, 225x5,275x5,225x15,225x15,225x15,225x15
SLDL: 135x10,225x10,315x10,225x20,225x20,225x20,225x20

Splits Squats w/ SSB: 160x5,210x5,250x5,300x5

Superset:
Close Grip Pull Downs: 200x12,220x10,220x10,220x10
Standing Calf Raises on York Squat Machine: 10platesx10,10,10,10,10

Superset:
Prowler Push/Row:320 x 4 sets
Standing Calf Raises on York Squat Machine: 10platesx10,10,10,10,10

Superset:
Seated Calf Raises: 135x20,20,20
GHD:25x10,10,10
 
Monday 11/10
Superset:
OH Seated D-Bell Press: 35'sx15,55'sx10, 75'sx20,15,12,11
Incline Sit-ups

Superset:
One Arm Lateral Cable Raises:50x20,60x20,60x20,50x30
Hanging Leg Raises: 12,12,12

Superset:
Cable Upright Rows: 120x20,140x12,160x12,160x12
Cable Crunches: 120x12,12,12

Hammer Cable Curls: 160x10,10,10

Dips: 50,35,30

Superset:
Seated Lateral D-Bell Raises: 30'sx15,15,15
Push-ups (feet Elevated, hands on d-bells) 20,20,20

Tricep Rope Pushdown: 3 x 15
 
I watched some of your videos on YouTube, i think this is an amazing performance overall. I think i will never come close to this in terms of volume and load. Do you warm up for DL the same way as forum Squatting?
 
Thanks! What I do to warm up for my deadlift day is basically the same as my tuesday squat workout...I perform squats for both workouts

Melbar Kasom said:
I watched some of your videos on YouTube, i think this is an amazing performance overall. I think i will never come close to this in terms of volume and load. Do you warm up for DL the same way as forum Squatting?
Click to expand...
 
Tuesday 11/11

Back Extension with Barbell across back: 3 x 10
Squats: had to adjust my plan...my back tightened up during last warmup set...feels like I have a knot in the lat on the left side right where it inserts at the bottom, so I backed off and did 5 sets of 20 with 225 lbs, just to salvage what I could for that exercise

Giant Set:
H-Squat 6plx15, 8plx20,10plx15,10plx15
HS Kneeling Leg Curl: 70x15,105x10,10,10
Leg Ext: 170x20,20,20,20

Superset:
Calf Raises on BM Leg Press: 405x15,15,15,15
Seated Calf Raises: 135x15,15,15,15

Standing Calf Raises on York Squat Machine: 10plx10,10,10,10,10,10,10
Prowler:370,440,500,560

Wed 11/12
Superset:
Close Grip Pull Downs:140x10,180x10,220x12,12,12,12,12
Hanging Leg Raises: 12,12,12

Superset:
Standing Cable Low Row/Bent Over Row w/ rope: stack x 15,15,15,15,15
Cable Crunches: 120x15,15,15

Underhand Pull-ups: 14,12,10,11

Superset:
Bar Curls 110x10,10,10,10
Incline Sit-ups:15,15,15

WG Pronated Seated Cable Row: 220x10,10,10

Reverse Band Flys: 10,10,10

HS Shrugs: 8plx20,10plx15,15,15

Battle Ropes: 5 x30
 
Friday 11/14
Superset:
Incline D-Bell Press: 40'sx10,60'sx10,80'sx5,107'sx5,112.6'sx5,117'sx5,1 23'sx5,127'sx5,127'sx5,123'sx5,117'sx5,112.6'sx7,1 07'sx8
Incline Sit-ups: 3 x 15

Superset:
Cable Preacher Curl: 120x15,15,12,12
Hanging Leg Raises: 3 x 12

Weighted Dips: 90x16,14,12,11

Cable Flys: 120x12,12,12,12

Superset:
Tricep Rope Pushdown: 75x15,15,15,15
Cable Crunches: 120x15,15,15
 
Backed off on volume and intensity slightly this week in an effort to enable recovery and also prepare for the Fitness Challenge, which is tomorrow.

This is the last week of workouts:
Sat 11/15
Squats: 135x10,185x5,225x5,275x5,315x5,365x5,385x5,385x5,3 85x5,315x15
Deadlifts w/ Dead Squat Bar: 150x5,240x5,330x5,350x20,15,15

Superset:
Unilateral H-Squat:4plx12,6plx10,6plx10,6plx10
Standing Calf Raises on Bear Squat: 370x10,510x10,510x10,510x10
Medium Grip Pull Downs: 200x12,220x12,240x12,260x12

Superset:
Prowler push/row:320 x 4sets
Standing Calf Raises on Bear: 510x10,10,10,10

Seated Calf Raises: 135x20,20,20,20

Monday 11/17
Superset
HS SHoulder Press: 2plx15,4plx10,6plx12,10,10,8 4plx22
Hanging Leg Raises: 12,12,12

Superset
Behind Back Lateral Cable Raises: 30x15,15,15,15
Cable Crunches: 120x15,15,15

Cable Upright Rows: 120x12,12,12

Weighted Dips: 45 lb x 27, 26,25,24

Lying Hammer Curls: 100x10,10,10

Seated OH D-Bell Press: 82'sx12,7

Seated Lateral Raises: 25'sx20,20

Tricep Pushdown with circles: 100x10,10,10

Tuesday 11/18
Bear Squat + Standing Calf Raises

Giant Set:
BB Walking Lunges
Standing Calf Raises
Back Extension

Leg Press

Giant Set
Prone Leg Curl
Leg Ext
Seated Calf Raises

Prowler

Wed 11/19
Superset
Medium Grip Pull Downs: 140x12,180x12,220x12,240x12,260x12,280x12,280x12,2 80x12,240x20
Hanging Leg Raises: 3 x 12

Superset:
Cable Low Rows with Rope: stack x 15, 15,15,15
Cable Crunches: 120x12,12,12

Underhand Seated Cable Rows: 220x12,240x12,260x12,280x10,220x15

Cable Woodchops: 3 x 12

Close Grip Pull ups: 10,9,8

Precor Preacher Curl: 130x9,7,7 100x12

Reverse Band Flys: 10,10,10

Rope Pull Downs: 140x12,12,12

HS Shrugs: 8plx20, 10plx15,15,15

Friday 11/21
HS Super Incline: 2plx15,4plx10,6plx15,10,10, 4plx22

Incline D-Bell FLys:65'sx15,77'sx12,12,12,12

One Arm D-Bell Preacher Curl:40x10,45x10,45x10

Weighted Dips: 90x14,12,10 bdywtx35

Superset:
Lying Hammer Cable Curls:100x10,110x8,8,8
Tricep Rope Pushdown: 75x15,15,15,15

Pec Deck: 220x12,12,12
 
The 4th Annual Fitness Challenge to raise money for animals was another huge success...don't have a total yet, but i'm guessing we probably raised at least $6,000. I posted pics, videos and results on my Team Animal FB page

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Everyone picks their own events and weights, then gets people to provide per rep (incentive based) pledges as sponsorship...the more you do, the more money you raise (you don't get credit just for showing up...you have to bring it!)
I did squats...350 lbs for 20 reps...followed that up with 4 sets of Sled push/pulls...585 lbs, 605 lbs, 615 lbs, 625 lbs (total of 2430 lbs volume)
 
A couple changes being implemented this week. First off i'm cutting out the majority of my supplements for the rest of the year. I typically do this once a year, towards the end (when I compete I do it at the end of a contest season, which is usually end of year). From now until Dec 31st I'll just keep in protein powders, BCAAs and other basic foundational supplements (Vitamin C, fish oil, biotin, CoQ10, joint sups, etc.) taking a break from everything.
The other change is that i'm dropping back to a 4 day split (mon/tues/thurs.fri) for awhile to aid recovery.

Had a great workout this morning
Monday 11/24
Superset
Wide Grip Pronated Lat Pull Down: 150x10,180x10,220x10,240x10,260x10,260x10,260x10,2 20x20
One Arm Lateral Cable Raises:40x15,50x15,60x16,70x15,70x15,70x15,50x30
Hanging Leg Raises: 4 x 12

Superset
OH D-Bell Press: 50'sx10,77'sx15,15,12,10
Incline sit-ups: 3 x 15

Superset
Underhand Pull-ups: 20,16,16
Cable Upright Rows: 120x15,140x12,160x12

Superset
Close Grip Seated Cable Rows: 220x12,140x12,260x12,260x12
Cable Crunches: 120x15,15,15

Battle Ropes: 5 x 25
 
animal16 said:
The 4th Annual Fitness Challenge to raise money for animals was another huge success...don't have a total yet, but i'm guessing we probably raised at least $6,000. I posted pics, videos and results on my Team Animal FB page

Invalid Link Removed

Everyone picks their own events and weights, then gets people to provide per rep (incentive based) pledges as sponsorship...the more you do, the more money you raise (you don't get credit just for showing up...you have to bring it!)
I did squats...350 lbs for 20 reps...followed that up with 4 sets of Sled push/pulls...585 lbs, 605 lbs, 615 lbs, 625 lbs (total of 2430 lbs volume)
Click to expand...

Wow that is a great amount of money raised, congrats! Going to check out the facebook page now!
 
Tuesday 11/25

Back Extension with Barbell across back: 3 x10
Squats: 135x5,185x5,225x5,275x5,315x10,335x10,355x10,315x1 5,225x10 (coming off the Fitness Challenge Saturday where I did 350 for 20 reps, i planned for today to be somewhat conservative...wasn't trying to set any records here)

Superset:
HS Kneeling Leg Curls: 70x12,105x12,12,12,12
Leg Ext: 170x12,190x12,210x12,12,12
Calf Raises on BM Leg Press: stack x 15,15,15,15,15

Superset:
H-Squat: 6plx10,8plx15,10plx15,10plx15
Seated Calf Raises: 135x15,15,15,15

Standing Calf Raises: 10plx12,12,12,12,12

Thursday 11/27 (Thanksgiving)

Superset:
Incline D-Bell Press:35'sx15,55'sx10,77'sx10,107'sx15,12,9,8
Hanging Leg Raises: 3 x 12

Superset:
Cable Flys: 120x12,12,12,12
Cable Crunches: 120x15,15,15

HS Incline (focus on eccentric...5-6 second descent): 6plx7,6,5

Behind Back Cable Lateral Raises:30x15,15,15,15

Cable Woodchops: 3 x 12

Weighted Dips: 45x25,22,20

HS Shoulder Press: 4plx15,12,12

Tricep Rope Pushdown: 75x15,15,15

Friday 11/28
Deadlifts with Dead Squat Bar: 10 sets of 5 with 420 lbs

Superset:
Bear Squat:230x10,370x10,510x10,560x10,650x10,420x20
Standing Calf Raises on Bear: 230x10,370x10,510x10,560x10,510x10,420x15
Close Grip Pull Downs: 200x10,220x10,240x10,260x8,260x8,220x12

Prowler Push/Row: 320,370,400,400 (weight on sled, not counting sled)

Seated Calf Raises: 140x15,15,15 90x40

GHD: 25 x10,10,10
 
Strong pulls and squats bro! Very nice.
 
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